by Tony Gjokaj October 31, 2021 3 min read
When I started my fitness and mental health journey, my exercise consisted of various forms of circuit training.
Walking around the facility with a medicine ball over my head was one of my most notable memories of pain when I first started.
Yet this pain always brought improvements to my mental health.
As time progressed, I transitioned into resistance training with every intention to build muscle.
I was able to adhere to this for years until I changed my style of exercise once again.
So what is the best way to exercise for mental health?
In this post, we are going to explore this.
Let's dive in!
Running is a very popular choice for overall well-being. It has been reported that those who regularly run find improvements in stress management, mental health, and sleep quality.
You've probably heard about the "Runner's High", which simplifies the process of our body's endorphins flowing and improvements in serotonin levels.
One of the best benefits of running is that you can pretty much do it anywhere. You can simply go outside your neighborhood or go to the park to run a couple of laps.
Resistance Training is one of my favorite methods of training. This consists of any style of training that adds resistance to your body.
Activities like Powerlifting, Bodybuilding, CrossFit, and Olympic Lifting are all examples of resistance training.
According to research, moderately-intense strength training sessions have been shown to reduce symptoms of anxiety.
One of my favorite benefits of Resistance Training is the gym setting. You can go to a gym that's specific to your goals. You will probably meet some people with like-minded goals such as yourself.
People supporting one another to reach their fitness goals? Count me in.
Research has shown martial arts is a great way to improve stress management, mental health, and work any pent up aggression. In my opinion, it is a perfect way for someone to build confidence and self-esteem.
Martial Arts can probably be very difficult to get into if dealing with depression because it is painful. However, it's very rewarding and easy to adhere to if you have a coach or someone who holds you accountable.
You can also do martial arts anywhere: from drill work, to shadow boxing, and light equipment use.
So what is the best exercise?
The truth of the matter is: the best exercise for mental health is one that you can do at a moderate-intensity for an extended period of time.
While there isn't a best workout program for mental health, here are a few recommendations we have for exercise:
These are only a few of the suggestions we recommend when it comes to adherence and exercise.
If you have any questions or comments, feel free to email us at firstname.lastname@example.org or direct message us on Instagram.
Until next time!
Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.
by Tony Gjokaj November 29, 2021 4 min read
80% of Americans don't get enough exercise.
With a more sedentary lifestyle, we know a few things can occur:
With the New Year right around the corner, we want you to help you be more consistently active so you can minimize these negative effects.
In this post, we will cover seven hacks you can use to motivate yourself in the New Year.
Let's dive in!
by Tony Gjokaj November 23, 2021 3 min read
Thanksgiving is around the corner, and many of us may be fearful that we might mess up our diet after one day of holiday eating.
Fear not, we've got you covered.
In this post, we are going to talk about 13 strategies I use to dominate Thanksgiving Day and still be on track with my fitness goals.
Let's dive in!
by Tony Gjokaj November 16, 2021 4 min read
When Daylight Savings happens, it throws a lot of us off because of the time change.
We are forced to wake up later (or earlier) and get to work later (or earlier). This not only affects our work schedules, but our own biological clock (the circadian rhythm) as well.
This can lead to poor sleep quality, poor eating habits, and more.
So what can we do about this?
In this post, we cover how you can FIGHT BACK against the Daylight Savings and re-regulate your circadian rhythm.
Rise to a greater potential.
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